Keto Egg Cups with Bacon & Cheese

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These Keto Egg Cups are an easy, delicious low carb breakfast recipe that is perfect for grabbing on-the-go! Made with bacon, cheese, heavy cream, and veggies, they are baked in the oven using a muffin tin, so you can make these ahead of time in large batches and freeze for later.

3 egg cups on white plate

How to make egg cups that are keto-friendly

Eggs are a popular keto breakfast option because they are healthy and quick to make! These keto egg muffins can be made in many different ways using any ingredients you like, such as peppers, ham, sausage, tomatoes, broccoli, or herbs. All you need is a muffin pan and a skillet!

Ingredients You’ll Need:

  • eggs – Of course! Eggs are the star of this show.
  • Bacon – I’m pretty sure bacon makes everything better. In this recipe, the added crunch of bacon adds texture to the egg muffins and an added depth of flavor
  • onion, green pepper, and spinach – Different veggies bring an added depth of flavor and nutrients. As mentioned before, you can vary the ingredients to your taste.
  • Monterrey Jack & cheddar cheese – I always love to combine more than one kind of cheese, but you can use whatever you have on hand or your favorite combination.
  • Worcestershire sauce, nutmeg, salt, and pepper –  Don’t skimp on adding flavor with seasonings as it can make all the difference in the overall taste of a dish. 

peppers and onions in cast iron skillet

Step 1: Slice bacon into bite-sized pieces then fry in a skillet until golden brown. Reserve some of the bacon grease and saute the onion and green pepper over medium-high heat.

heavy cream, eggs salt and pepper in a clear bowl

Step 2: In a medium-sized bowl, crack ten eggs then add heavy whipping cream, Worcestershire sauce, pepper, salt, and a dash of nutmeg. With a whisk, beat the eggs until the ingredients are thoroughly combined.

chopped spinach leaves, bacon, peppers and onions in a clear bowlStep 3: Combine the green peppers, onion, chopped spinach, and ¾ of the crumbled bacon and spoon the mixture into greased muffin tins.

shredded cheese in muffin cups

Step 4: Add the Monterey jack cheese first, followed by the cheddar cheese.

cheese and eggs in muffin tinStep 5: Spray your muffin tin with cooking spray and pour the egg mixture evenly in each tin. Top with the ¼ reserved bacon. Then sprinkle parsley and red pepper flakes on top. Bake for approx 18-22 minutes or just until a knife comes out mostly clean. Make sure not to burn your egg muffin cups!

baked egg cups in muffin tin

Egg muffin tips

  • Use silicone or paper muffin liners or cupcake liners to bake egg cups in and minimize cleanup
  • Fill your muffin tins to the rim since then will rise then fall as they cool
  • Meal prep these in multiple batches and freeze for a make-ahead breakfast idea (see freezing tips below)
  • Remove your egg cups right away as they will stick to the tin the longer they sit
  • Do not leave out the heavy cream as it helps to keep the cups moist
  • Shorten your baking time if you prefer eggs that are wet/runny
  • Add your meat/veggies to each tin before adding your eggs to make sure the filling is evenly distributed.

How to store keto egg cups

Store your mini egg muffins in a sealed container in the fridge for 5-7 days. Reheat in the microwave for 15-30 seconds. Do not heat them too long, or they will dry out!

How to make these in advance and freeze

If you want to meal prep and make your egg cups in large batches, make sure your egg muffins fully cool first. Then wrap them individually in plastic wrap before placing them in a freezer bag or container. They should last for about six weeks properly sealed.

three egg muffins on a white plate

How to reheat your egg cups

I recommend defrosting your keto breakfast egg muffins overnight in the fridge before reheating them. This will help maintain their flavor and texture. Then warm them in the microwave for no longer than 30 seconds. Too long and you will end up with dry, rubbery eggs.

Try some bullet proof coffee to go with your breakfast!

Egg cup filling variations

These egg cups are easily customizable, so feel free to change the filling as needed. Here are some other ingredients you can add to your egg bites:

  • thinly sliced mushrooms
  • small broccoli florets
  • other meats like ham, sausage or pork roll
  • other cheese like gruyere, mozzarella, feta or gouda
  • caramelized onions
  • fresh herbs such as chives, thyme or parsley
  • sriracha sauce, cayenne pepper or jalapenos for some heat

Other keto egg recipes:

Keto Breakfast Bake with Ham, Eggs and Cheese Recipe

Keto/Low Carb Breakfast Ideas Without Eggs!

Keto Crustless Quiche Recipe with Bacon & Cheese

Air Fryer Egg Cups

Don’t miss out!

If you aren’t already following my easy keto/low carb recipe page on Facebook, where I post all my new recipes, I’d love for you to join us! Also, make sure to follow me on Pinterest.

If you are just getting started following a keto diet and would like more information, there are tons of fantastic resources. Amazon has several great books you may want to check out here.

Recipe for keto bacon egg cups:

Keto Breakfast Egg Muffins on white plate with a green pepper behind it
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4.60 from 15 votes

Keto Egg Cups with Bacon & Cheese

These Keto Egg Cups are an easy, delicious low carb breakfast recipe that is perfect for grabbing on-the-go! Made with bacon, cheese, heavy cream, and veggies, they are baked in the oven using a muffin tin, so you can make these ahead of time in large batches and freeze for later.
Prep Time10 mins
Cook Time18 mins
5 mins
Total Time33 mins
Course: Breakfast, Brunch
Cuisine: American
Servings: 12 cups
Calories: 228kcal
Author: Kasey Trenum

Ingredients

  • 10 eggs
  • 8 slices bacon
  • ½ medium onion chopped
  • ½ medium green pepper chopped
  • 2 oz spinach finely chopped
  • ½ cup heavy whipping cream
  • 1 ¾ cups cheddar cheese
  • ¼ cup Monterey jack cheese
  • 1 tsp Worcestershire sauce
  • 1/2 tsp pepper
  • 1/2 tsp salt
  • dash of nutmeg
  • ½ tsp parsley for garnishing
  • ½ tsp red pepper flakes optional*

Instructions

  • Preheat the oven to 375° F.
  • Slice bacon into bite-sized pieces, then fry in a skillet until golden brown. Set aside to drain fat.
  • Reserve 1 tbsp of the bacon grease and saute the onion and green peppers over medium heat until they are soft. Set aside to drain on a paper towel.
  • In a medium-sized bowl, crack 10 eggs, then add heavy whipping cream, Worcestershire sauce, pepper, salt, and a dash of nutmeg. With a whisk, beat the eggs until the ingredients are thoroughly combined.
  • Combine the green peppers, onion, chopped spinach, and ¾ of the crumbled bacon in another bowl and distribute the filling amongst the muffin tins.
  • Add the Monterey jack cheese to each cup, followed by the cheddar.
  • Distribute the egg mixture evenly amongst each muffin tin.
  • Top each cup with your reserved bacon. Then sprinkle parsley and red pepper flakes on top. *Optional
  • Bake for approx 18-22 minutes or just until a knife comes out mostly clean. Make sure not to burn. I take them out before they turn brown. If you like them, "wet" undercook them a few minutes.
  • They will puff up with steam as they bake but sink a bit when you take them out of the oven. That's normal!

Video

Notes

**My oven in the new house bakes hotly. They baked in 18 minutes but, your oven may take a few minutes longer, so that is why I gave a larger range.

Egg cup filling variations

These egg cups are easily customizable, so feel free to change the filling as needed. Here are some other ingredients you can add to your egg bites:
  • thinly sliced mushrooms
  • small broccoli florets
  • other meats like ham, sausage or pork roll
  • other cheese like gruyere, mozzarella, feta or gouda
  • caramelized onions
  • fresh herbs such as chives, thyme or parsley
  • sriracha sauce, cayenne pepper or jalapenos for some heat
How to store keto egg cups:
Store in a sealed container in the fridge for 5-7 days. Reheat in the microwave for 15-30 seconds.
How to make these in advance and freeze:
If you want to meal prep and make your egg cups in large batches, make sure your egg muffins fully cool first. Then wrap them individually in plastic wrap before placing them in a freezer bag or container. They should last for about 6 weeks. Defrost before reheating!

Nutrition

Serving: 1muffin cup | Calories: 228kcal | Carbohydrates: 2g | Protein: 12g | Fat: 19g | Saturated Fat: 9g | Cholesterol: 179mg | Sodium: 375mg | Potassium: 149mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1019IU | Vitamin C: 6mg | Calcium: 169mg | Iron: 1mg
Tried this recipe?Mention @kaseytrenumblogger or tag #kaseytrenumblogger!

two images of egg muffins in a muffin tin and on a plate

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17 Comments

    1. I’m not sure. You should probably check with restaurants local to you to see if anyone sells them. I don’t seel any premade food.

    1. I follow hunger signals to indicate how much I eat of something. If I am satisfied after 3/4 of one that is all I eat. If I am still hungry after one, I’d eat a half of another one then evaluate if I was still hungry. If so, I’d eat the other half.

  1. 5 stars
    These are eggggggcellent! I’m not keto but I function better on a low carb diet.
    I added mushrooms and zucchini to the mix 🙂

    Not only are they delicious but they’re cute! Lol!

  2. 5 stars
    Absolutely delicious! I made them for a brunch and they were a hit with everyone. Silicone muffin cups are an essential for easy cleanups.

    1. I don’t personally use an app, but each one is different. I’d look for the instructions for the exact app you are using.

    1. I’ve only made it as is with regular eggs and have never used eggs in a carton so I can’t say for sure from personal experience.

  3. These were divine. I added small broccoli florets and used half cheddar half Gouda! I really think the Gouda added another dimension. Will be making these again. Thank you. I didn’t have muffin tin used a regular pie pan and smaller one and they turned out fine so don’t worry if you don’t have muffin tin.

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